Uncommon nutrition tweaks for better health
March 2025
Minor adjustments to your eating habits can lead to significant health improvement. (courtesy Envato Elements via Malaysia Today)
by Vanessa LaFaso Stolarski, Contributing Columnist
The hustle of daily life often launches us into poor health routines that catch up with us later. After all, it’s easier to hit the drive-thru than it is to meal prep or plan. But what if you could make a big difference with just a few small changes? Minor adjustments to your eating habits can lead to significant health improvements without complicated diet plans. More to the point, forcing ourselves into a diet that does not align with our lifestyle or schedule fails to be sustainable.
Here are some lesser-known nutrition changes that pack a powerful punch, especially when life gets away from us.
SPICE UP YOUR LIFE
Adding more herbs to your meals isn’t just about flavor — it’s a health boost in disguise. Researchers have found that herbs and spices contain phytochemicals that can help reduce inflammation, protect against cancer and improve insulin resistance. Try sprinkling some oregano on your eggs, add cinnamon to your coffee, or add a dash of turmeric to your veggies.
TIME IT RIGHT
It’s not just what you eat but also when you eat that can promote positive health changes. Eating your main meal earlier in the day can lead to better weight maintenance and improved blood sugar levels. If you typically eat a big dinner, consider shifting your larger meal to lunchtime. This small change can help your body regulate its appetite signaling hormones and improve sleep cycles.
BEFRIEND THE BEANS
Beans are an underestimated powerhouse of health benefits. Their fiber content alone can guarantee better heart health, improved gut function and lower cholesterol levels. Adding just a half-cup of beans to your daily diet can significantly boost your protein intake, too, which aids in muscle growth and repair. Try throwing some kidney beans into a salad or adding black beans to your taco night.
MAGNESIUM MAKES MAGIC
To be clear, a person would have to eat like a pastured cow to get enough magnesium from food. It’s typically the one supplement I instruct all my clients to take regardless of their diet. Magnesium is a mineral crucial to heart health, bone strength and energy production, and it regulates over 300 different biological systems. Eating magnesium-rich foods like pumpkin seeds, almonds or even dark chocolate (hooray!) can make a big difference in how you feel daily.
Sauerkraut is a rich source of probiotics and vitamins. (courtesy Stephen Pearson via Flickr Commons)
GUT-LOVING FERMENTS
Sauerkraut, pickles, kimchi and yogurt are packed with beneficial bacteria that are great for gut health. Fermented foods can improve your digestion and boost your immune system. Additionally, studies show that poor gut health can also negatively impact mental health, so introducing these to your daily lineup has the potential to improve anxiety levels and stress management. Diversified bacteria and the fiber to feed it is key to healthy gut function.
RETHINK YOUR DRINK
Swapping out just one sugary drink for a day for water or unsweetened tea can significantly reduce your risk of Type 2 diabetes and heart disease. It can also heal joint pain and promote weight maintenance. If plain water doesn’t appeal to you, try infusing it with fruit or cucumber slices or choosing a flavored seltzer. Remember, you don’t have to make all these changes at once. Start with one or two manageable ones and build from there.
Vanessa LaFaso Stolarski is a certified nutrition counselor, weightlifting coach, life coach and stress-management specialist.
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